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  6. Popcorn vs. Grape-Nuts Cereal

Popcorn vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison

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Important differences between popcorn and grape-Nuts Cereal

  • Popcorn has more zinc; however, grape-Nuts Cereal has more iron, manganese, folate, vitamin B6, vitamin B1, vitamin B3, selenium, and phosphorus.
  • Grape-Nuts Cereal's daily need coverage for iron is 310% more.
  • Popcorn is lower in sodium.
  • Grape-Nuts Cereal has a higher glycemic index than popcorn.

The food varieties used in the comparison are Snacks, popcorn, air-popped and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.

Infographic

Popcorn vs Grape-Nuts Cereal infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 2.1% 29% 120% 87% 84% 153% 1% 145% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 89% 9.6% 35% 1050% 113% 56% 200% 61% 422% 50%
Contains more MagnesiumMagnesium +16.1%
Contains more ZincZinc +48.8%
Contains less SodiumSodium -98.3%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +21.6%
Contains more IronIron +777.7%
Contains more CopperCopper +29.8%
Contains more PhosphorusPhosphorus +30.4%
Contains more ManganeseManganese +190.7%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 3.3% 5.8% 26% 19% 43% 31% 36% 0% 3% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.33% 0% 0% 12% 163% 28% 162% 52% 198% 0% 5% 259%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +113.8%
Contains more Vitamin B1Vitamin B1 +525%
Contains more Vitamin B2Vitamin B2 +44.6%
Contains more Vitamin B3Vitamin B3 +273.5%
Contains more Vitamin B5Vitamin B5 +71%
Contains more Vitamin B6Vitamin B6 +447.8%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +1012.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Grape-Nuts Cereal DV% diff.
Iron 3.19mg 28mg 310%
Manganese 1.113mg 3.236mg 92%
Folate 31µg 345µg 79%
Vitamin B6 0.157mg 0.86mg 54%
Vitamin B1 0.104mg 0.65mg 46%
Vitamin B3 2.308mg 8.62mg 39%
Starch 54.4g 22%
Sodium 8mg 465mg 20%
Selenium 0µg 9.1µg 17%
Phosphorus 358mg 467mg 16%
Polyunsaturated fat 2.318g 0.78g 10%
Copper 0.262mg 0.34mg 9%
Zinc 3.08mg 2.07mg 9%
Vitamin B5 0.51mg 0.872mg 7%
Fiber 14.5g 13g 6%
Magnesium 144mg 124mg 5%
Fats 4.54g 1.81g 4%
Protein 12.94g 11.22g 3%
Calcium 7mg 32mg 3%
Vitamin B2 0.083mg 0.12mg 3%
Potassium 329mg 400mg 2%
Vitamin E 0.29mg 0.62mg 2%
Choline 21.2mg 31.9mg 2%
Monounsaturated fat 0.95g 0.21g 2%
Calories 387kcal 361kcal 1%
Carbs 77.78g 80.49g 1%
Vitamin A 10µg 0µg 1%
Vitamin K 1.2µg 2µg 1%
Saturated fat 0.637g 0.34g 1%
Protein per 100 calories 3.3g 3.1g N/A
Calories per 10 g protein 299kcal 322kcal N/A
Weight per 100 calories 26g 28g N/A
Unsaturated / Saturated Fat ratio 5.1 2.9 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 63.28g 67.49g N/A
Sugar 0.87g 8.86g N/A
Tryptophan 0.085mg 0%
Threonine 0.452mg 0%
Isoleucine 0.431mg 0%
Leucine 1.473mg 0%
Lysine 0.338mg 0%
Methionine 0.252mg 0%
Phenylalanine 0.59mg 0%
Valine 0.607mg 0%
Histidine 0.367mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
11% 2% 80% 4% 3%
Protein: 11.22 g
Fats: 1.81 g
Carbs: 80.49 g
Water: 3.5 g
Other: 2.98 g
Contains more ProteinProtein +15.3%
Contains more FatsFats +150.8%
~equal in Carbs ~80.49g
~equal in Water ~3.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 59%
Saturated fat: Sat. Fat 0.637 g
Monounsaturated fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
26% 16% 59%
Saturated fat: Sat. Fat 0.34 g
Monounsaturated fat: Mono. Fat 0.21 g
Polyunsaturated fat: Poly. Fat 0.78 g
Contains more Mono. FatMonounsaturated fat +352.4%
Contains more Poly. FatPolyunsaturated fat +197.2%
Contains less Sat. FatSaturated fat -46.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/nutrients
  2. Grape-Nuts Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171647/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.